08/16/2016

Salt Lake City CrossFit – WOD Warm-up 2 rounds: 10 cal row 10 rear elevated split squats each leg 10 jumping squats 10 side laying clam shell each leg 10 walking lunges 10 good mornings Weightlifting Alternate and rest :30 between A1 and A2, 2:00 between rounds A1: Strict weighted pull-up clusters (As heavy as […]

08/15/2016

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m light farmers carry Group warm-up starts 5 mins after the hour! Weightlifting Back squat/ front squat 9/4 (3 sets 9 BS immediately into 4 FS ) Heavier than last week!Record heaviest set Metcon Metcon (No Measure) EMOMX21 Min 1: 10 wall balls Min 2: […]

08/13/2016

Salt Lake City CrossFit – WOD Warm-up (No Measure) 500 meter row 3 rounds 10 leg swings 10 pass throughs 5 cartwheels each arm 10 meter walking lunge 20 second hand stand 30 second plank Metcon (Time) 50 jumping lunges 40 situps 30 wall balls 20 burpees 10 pushups Every minute on the minute complete […]

08/12/2016

Salt Lake City CrossFit – WOD Warm-up 2 rounds: 25 single unders 25 double unders 20 hollow rocks :30 side star plank each side 10 yoga push-ups Weightlifting Alternate through A1 A2 and A3 three times. Rest as needed A1: Pendlay row (As heavy as possible 3X8) A2: Single arm overhead carry 100m (As heavy […]

08/11/2016

Salt Lake City CrossFit – WOD Warm-up Group “rowling” starts 5 mins after the hour! Set everyone up on a rower and have them try to rowl a perfect strike. To get a perfect strike athletes must use FULL pulls on the rower with NO breaks in between pulls and land exactly on 100m. Switch […]

08/10/2016

Salt Lake City CrossFit – WOD Warm-up 30 cal AD Start at the garage end at the cage, down and back for each movement: alternating high kicks cartwheels (right side down, left side back) carioca (grapevine) inch worms Gymnastics Accumulate 2:00 inverted hang from rings + 25 tempo TTB @3131 + 15 mins Skin the […]

08/09/2016

Salt Lake City CrossFit – WOD Warm-up 30 cal row 200m light farmers carry Group warm-up starts 5 mins after the hour! Weightlifting Rest 1:00 between A1 and A2, 2:00 between rounds A1: Seated arnold press (4X8 increasing weight ) A2: Strict lean away pull-ups w/2 sec pause at top (4X AMRAP 1:00 ) Score […]

08/08/2016

Salt Lake City CrossFit – WOD Warm-up 400m run 2 rounds: 10 PVC good mornings 10 PVC halos 10 KB deadlifts (single leg if you can) 10 jumping squats :30 side star plank each side Weightlifting Back squat/ Front squat 11/5 (AHAP 3 sets of 11 BS immediately into 11 FS ) All three sets […]

08/06/2016

Salt Lake City CrossFit – WOD Warm-up (No Measure) 500 meter row 3 rounds: 5 inchworm pushups 10 meter walking lunge 10 leg swings each leg 10 strict toes to bar 30 second plank Metcon (AMRAP – Reps) Every minute on the minute for ten minutes: 4 burpees 8 wall balls Rest 2 minutes, then: […]

08/05/2016

Salt Lake City CrossFit – WOD Warm-up 100 single unders 10 PVC pass thrus 10 halos 10 good mornings 10 kang squats 20 slow walking lunges, deep stretch 10 knees to elbow w/ a barbell: 5 press 5 front squat 5 thruster Weightlifting 3X alternate and rest :30 between A1 and A2, rest 2:00 between […]

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